Comparing Nutrients in 500 calories Cereals, farina, enriched, cooked with water, with salt VS Canned Carrots with Salt

Weight per 500 calories

• Cereals, farina, enriched, cooked with water, with salt: 943g
• Canned Carrots with Salt: 2000g

Cereals, farina, enriched, cooked with water, with salt have 2.1 times more energy per 100g than Canned Carrots with Salt. It has low energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Cereals, farina, enriched, cooked with water, with salt or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, enriched, cooked with water, with salt	13%	6%	81%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cereals, farina, enriched, cooked with water, with salt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.62g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	4.13% 0.066g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.2% 103g	85.2% 111g	130g per day for Men 19-50 years
Sugars	9.9% 7.17g	68.4% 49.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.66g	NA	g per day for Men 19-50 years
Fiber	20% 7.55g	79% 30g	38g per day for Men 19-50 years
Protein	30.7% 17g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, enriched, cooked with water, with salt	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.3% 2.4mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.7% 0.91mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	182% 726μg	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	60% 54mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.5% 0.38mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, enriched, cooked with water, with salt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	92% 915mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	231% 2.08mg	0.9mg per day for Men 19-50 years
Fluoride	12% 478μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	629% 50.3mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	15.7% 66mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	80.4% 1.85mg	391% 9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	50% 349mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	6.4% 217mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	51.5% 28.3μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	79.2% 1189mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.17mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	22% 817g	50.2% 1859g	3700g per day for Men 19-50 years

Cereals, Farina, Enriched, Cooked With Water, With Salt VS Canned Carrots With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, farina, enriched, cooked with water, with salt or Canned Carrots with Salt?

Lets compare vitamin content per 500 calories of Cereals, farina, enriched, cooked with water, with salt vs Canned Carrots with Salt:

• 500 calories of Cereals, farina, enriched, cooked with water, with salt have 3.3 times more Vitamin B1, 1.3 times more Vitamin B3 and 4 times more Vitamin B9 than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain more Vitamin A, 2.5 times more Vitamin B6, more Vitamin C, 39.2 times more Vitamin E and more Vitamin K than Cereals, farina, enriched, cooked with water, with salt.
• Both Cereals, farina, enriched, cooked with water, with salt and Canned Carrots with Salt provide similar amounts of Vitamin B2 and Vitamin B5 per 500 calories.
• 500 calories of Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cereals, farina, enriched, cooked with water, with salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Cereals, farina, enriched, cooked with water, with salt vs Canned Carrots with Salt:

• 500 calories of Cereals, farina, enriched, cooked with water, with salt have 1.8 times more Calcium, 3.9 times more Iron and 3.5 times more Selenium than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 5.4 times more Copper, 2.4 times more Magnesium, 4.9 times more Manganese, 1.4 times more Phosphorus, 16.5 times more Potassium, 4.1 times more Sodium, 2.4 times more Zinc and 2.3 times more Water than Cereals, farina, enriched, cooked with water, with salt.
• 500 calories of Cereals, farina, enriched, cooked with water, with salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, farina, enriched, cooked with water, with salt have 1.3 times more Protein than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 3.3 times more Omega 3, 6.9 times more Sugars and 4 times more Fiber than Cereals, farina, enriched, cooked with water, with salt.
• Both Cereals, farina, enriched, cooked with water, with salt and Canned Carrots with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals, farina, enriched, cooked with water, with salt provide inadequate amounts of Omega 3
• Both Cereals, farina, enriched, cooked with water, with salt as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 500 calories.